Weight Loss Explained In Under 5 Minutes

If you want to lose weight or have been trying to, it's important to understand what weight loss entails in order to set realistic goals. In this blog, I will explain how weight loss occurs and how you can establish achievable goals.

What is a calorie deficit?

A calorie deficit simply means consuming fewer calories than you burn in a day. Weight loss requires being in a calorie deficit for a period, typically 6-12 weeks.

How do I know how many calories I burn in a day?

Each person burns a different amount of calories daily (also known as TDEE or total daily expenditure.) Methods to determine this include using tracking watches like an Apple Watch or FitBit, or using a free TDEE calculator.

How do I know how many calories to eat per day?

You can estimate your daily calorie intake by subtracting 200-500 calories from your TDEE. Starting with a smaller deficit is better for long-term success.

Can I lose 10 lbs in one week?

While it's possible, it's not advisable. Losing more than 2 lbs per week is challenging and can be harmful. Note that 1 lb equals about 3,500 calories. If you are wanting to lose 1 lb per week (much more realistic) you would need to be in a 500 calorie deficit per day (3,500 calories divided by 7 days). This means if you burn 2,300 calories per day, you would need to eat less than 1,800 calories per day to meet your goal.

What is the difference between fat loss and weight loss?

Fat loss specifically refers to the reduction in body fat percentage. When someone aims for fat loss, they are primarily concerned with decreasing the amount of fat tissue in their body while preserving or even increasing lean muscle mass. Fat loss is typically achieved through a combination of dietary changes, exercise, and lifestyle changes that promote the burning of stored body fat.

Weight loss, on the other hand, refers to a decrease in overall body weight, which includes loss of not only body fat but also muscle mass, water weight, and other tissues. While weight loss can include fat loss, it may also involve loss of muscle tissue and water weight, particularly if the weight loss is rapid or not accompanied by proper nutrition and exercise.

In short, fat loss is a specific component of weight loss. While many people aim for weight loss as a general goal, focusing on fat loss may be more beneficial for improving body composition and overall health. It's important to adopt strategies that prioritize fat loss over weight loss to ensure that you maintain a healthy body composition and metabolic rate.

So, how do I lose weight?

Combining the above points is the key to weight loss. There's no quick fix or secret to losing weight. You need to maintain a calorie deficit by eating fewer calories than you burn, being more active, or ideally, both. You can choose to track your food, or to eat intuitively during this process, but it is important to remember to prioritize protein, whole foods, and to fuel your body properly even during the deficit.